BayWay CrossFit – CrossFit View Public Whiteboard General Warm-up (No Measure) 50 feet of each: Jog x 2 Skipping high knees Lateral shuffle/direction Toy soldiers Samson lunges (10 lunges then jog) Crawling Spiderman lunges (10 lunges then jog) Bear crawl Bunny hop Broad jump (5 jumps then jog) Burpee broad jump (5 jumps then jog) 1 set: 10 standing calf raises/leg :30 band pull-aparts Partner Muscle-up ToeToBiathalon (Time) – RX – For time: 400-m run 18 Syncro TTB 400-m run 15 Syncro TTB 400-m run 12 Syncro TTB 400-m run 9 Syncro TTB 400-m run 6 Syncro TTB – INTERMEDIATE – 5 rounds for time: 400-m run 9 Syncro TTB – BEGINNER – 4 rounds for time: 400-m run 12 Syncro Situps – AT-HOME – (Time) For time: 400-m run 18 double-dumbbell devils presses (35/50 lb) 400-m run 15 double-dumbbell devils presses 400-m run 12 double-dumbbell devils presses – Partners...

BayWay CrossFit – CrossFit View Public Whiteboard General Warm-up (No Measure) 1 set: 1:00 row, easy 10 alternating scorpion stretches :30 plank hold 1 set: 1:00 row, moderate 10 air squats :30 hollow rocks 1 set: :30 row, fast 10 lunges :30 mountain climbers 2 sets: :30 row, sprint 10 front squats 10 front rack lunges :30 rest Skill Work (Checkmark) Pre-workout Accumulate 12-15 rope climbs & 200’ of sandbag carry 250131 (Time) – RX – 5 rounds for time: 16/20-cal row 15 front-rack lunges (55/75 lb) – INTERMEDIATE – 5 rounds for time: 12/15-cal row 15 front-rack lunges (35/45 lb) – BEGINNER – 5 rounds for time: 8/10-cal row 10 unweighted lunges – MASTERS 55+ – 5 rounds for time: 16/20-cal row 15 front-rack lunges (35/45 lb) Stretching (Checkmark) Accumulate: 30 reach-roll-lift :30 Samson stretch/side – AT-HOME – (Time) 5 rounds for time: 300-m run 15 single-DB front-rack lunges...

BayWay CrossFit – CrossFit View Public Whiteboard General Warm-up (No Measure) 1 set: 1:00 row, easy 10 alternating scorpion stretches :30 plank hold 1 set: 1:00 row, moderate 10 air squats :30 hollow rocks 1 set: :30 row, fast 10 lunges :30 mountain climbers 2 sets: :30 row, sprint 10 front squats 10 front rack lunges :30 rest Skill Work (Checkmark) Pre-workout 15:00 of rope climb practice 250131 (Time) – RX – 5 rounds for time: 16/20-cal row 15 front-rack lunges (55/75 lb) – INTERMEDIATE – 5 rounds for time: 12/15-cal row 15 front-rack lunges (35/45 lb) – BEGINNER – 5 rounds for time: 8/10-cal row 10 unweighted lunges – MASTERS 55+ – 5 rounds for time: 16/20-cal row 15 front-rack lunges (35/45 lb) Stretching (Checkmark) Accumulate: 30 reach-roll-lift :30 Samson stretch/side – AT-HOME – (Time) 5 rounds for time: 300-m run 15 single-DB front-rack lunges (35/50 lb)

BayWay CrossFit – CrossFit View Public Whiteboard General Warm-up (No Measure) 1 set: 1:00 row, easy 10 alternating scorpion stretches :30 plank hold 1 set: 1:00 row, moderate 10 air squats :30 hollow rocks 1 set: :30 row, fast 10 lunges :30 mountain climbers 2 sets: :30 row, sprint 10 front squats 10 front rack lunges :30 rest Skill Work (Checkmark) Pre-workout Accumulate 12-15 rope climbs & 200’ of sandbag carry 250131 (Time) – RX – 5 rounds for time: 16/20-cal row 15 front-rack lunges (55/75 lb) – INTERMEDIATE – 5 rounds for time: 12/15-cal row 15 front-rack lunges (35/45 lb) – BEGINNER – 5 rounds for time: 8/10-cal row 10 unweighted lunges – MASTERS 55+ – 5 rounds for time: 16/20-cal row 15 front-rack lunges (35/45 lb) Stretching (Checkmark) Accumulate: 30 reach-roll-lift :30 Samson stretch/side – AT-HOME – (Time) 5 rounds for time: 300-m run 15 single-DB front-rack lunges...

BayWay CrossFit – CrossFit View Public Whiteboard General Warm-up (No Measure) 1 set: 1:00 row, easy 10 alternating scorpion stretches :30 plank hold 1 set: 1:00 row, moderate 10 air squats :30 hollow rocks 1 set: :30 row, fast 10 lunges :30 mountain climbers 2 sets: :30 row, sprint 10 front squats 10 front rack lunges :30 rest Skill Work (Checkmark) Pre-workout Accumulate 12-15 rope climbs & 200’ of sandbag carry 250131 (Time) – RX – 5 rounds for time: 16/20-cal row 15 front-rack lunges (55/75 lb) – INTERMEDIATE – 5 rounds for time: 12/15-cal row 15 front-rack lunges (35/45 lb) – BEGINNER – 5 rounds for time: 8/10-cal row 10 unweighted lunges – MASTERS 55+ – 5 rounds for time: 16/20-cal row 15 front-rack lunges (35/45 lb) Stretching (Checkmark) Accumulate: 30 reach-roll-lift :30 Samson stretch/side – AT-HOME – (Time) 5 rounds for time: 300-m run 15 single-DB front-rack lunges...